A shoulder to cry on or a shoulder that cries? Understanding and overcoming shoulder pain.

While the proverbial ‘pain in the neck’ gets plenty of publicity, our experience here at Kinetic Healthcare is that pain in the shoulder is just as hard to bear. When youv’e hurt your shoulder, so many of life’s daily activities become painful: getting dressed, picking up a bag or your children, gardening, driving, even lying in bed.

The shoulder is a jointwhich is made up of thecollarbone (clavicle), the shoulder blade (scapula) and the arm bone (humerus). Held together by muscles, ligaments, and tendons, the shoulder must be both mobile enough to undertake a large range of movements while also being stable enough to enable you to push, pull and lift. And here’s the rub: because achievinga balance between movement and stability is a delicate business, the shoulder experiencesa high incidence of problems.

The majority of shoulder injuries arise from damage to the soft tissue surrounding the joint. Many individuals experience problems with tears and inflammation of the shoulder muscles (rotator cuff), caused by ageing, sports injuries, trauma or repeated use. Pain surrounding the shoulder blade is often linked to long periods of sitting at a computer, where poor posture puts additional strain on the shoulder and shoulder blade muscles. Other issue include dislocations, ‘frozen shoulder’ and complications arising from arthritis. Tendonitisand inflammation of the bursa – fluid filled sac that protects the shoulder - are also responsible for the debilitating pain and loss of movement associated with shoulder injury.

If you are one of the many individuals who suffer from shoulder problems, here are four vital steps to help heal your shoulder:

1.Avoid aggravating the problem : If there are activitiesthat make your shoulder hurt, like working at the computer, lifting weights or raising your arms, then try to reduce these actions as much as possible.

2. Take action against inflammation : In addition to resting the region, it may help to regularly ice the affected shoulder regionfor 20 minutes at a time. Anti-inflammatory medication may also help as a short term optionfor reducing the swelling.

3. Work on flexibility and strength. If you have reduced flexibility in your shoulder area, your shoulder capsule is placed under extra pressure. Consult your healthcare practitioner about ways in which you can increase flexibility and strength in your shoulder. It’s important that you balance any resistance training with a thorough mobility routine, focusing on your neck, chest and muscles in your back.

4. Care for your shoulders There are lots of ways you can reduce the load your shoulders bear on a daily basis. Try to carry only the bare essentials and practice good posture when you sit at the computer. Consider whether the pillow you are using offers enough support to your neck and shoulder region. Lastly, avoid long drives where possible, as extensive periods with arms outstretched on the steering wheel can be a source of strain.

Shoulder pain can take a long time to heal but the good news is you are not alone. Here at Kinetic Healthcare, we are serious about sharing the load, and our team of health professionals are qualified to diagnose and developa personalised recovery plan for your specific shoulder injury.